Relief of muscles. How to dry properly for the relief of muscles to men. Tips how to achieve the relief of muscles and get rid of the water under the skin.
How to achieve a relief body? Remember how many times you asked similar questions to professional bodybuilders and coaches. Everyone starts to tell that it is necessary to radically change the diet, the pattern of training and, most importantly, burn as much fat as possible with minimal loss of muscle mass. And this is all true! Now we will try to provide you with an algorithm of successive actions, so that training on the terrain become more disciplined and purposeful.
Sports nutrition for the relief of muscles!
Sometimes this is the practice of bodybuilders in the cycle of competitions, the purpose of which is to capture the muscular relief. Such superseries can also be recommended for increasing muscle endurance. During each training, all muscle groups are trained. Each group of muscles in this case, on average, "rest" after 48 hours. Increased experience and experience in sports increases the use of resistance, more exercises are performed for each muscle group, increases training time and increases the risk of overturning. To avoid this, a separation system is used.
The first thing to do is to achieve the ultimate relief. To do this, you need to combine your diet in such a way that fat leaves as quickly as possible, and the muscles in the original percentage remained as much as possible.
A common mistake of all beginning athletes: after an active phase of mass gain, they apply too hard fat-burning measures. This is a profound mistake, leading to a decrease in muscles and internal organs. Biochemical processes in the body begin to flow so slowly that the process of burning subcutaneous fat cells stops completely and you lose muscle and keep fat. Do everything exactly the opposite!
The middle class and some highly skilled athletes use the so-called 2-1 system. In accordance with this, one part of the muscles of the body is trained on the first day, the second day, and on the third day - rest. Body muscles can be divided in various ways. Highly qualified athletes use 3 1 and other separation systems. All of them are aimed at performing short high intensity training and give the muscles enough peace.
Sometimes bodybuilders are trained on the basis of double division systems before the competition, which further decomposes the number of trained muscles in one workout. The goal of the principle of stopping chitin is to do a few more repetitions, where more repetitions can not be done correctly. Suppose that the exercise is performed on the bilateral muscles of the shoulder - the bending of the hands by punching. The correct lifting can be done in 6 repetitions. When we can no longer do more repetitions, we help raise the body with the carcass and legs, and we try to lower the trench properly.
What are the necessary conditions for the body to ensure that the fat burning process is properly carried out?
- The underlying factor is the lack of calories. Every day you need to spend a little more calories than you get with food. To achieve a relief body, it is necessary to force the body to unpack its reserves of energy reserves and use them for the benefit of our body.
- It is necessary to ensure the highest possible metabolic rate.It is not necessary to create a body with extreme conditions, under which the body as quickly as possible will get rid of muscle mass and save vital fat.
Remember: a rare food in small volumes will not help to create a relief in the former musculature. Shocked organism will regard this as a threat to life and will start doing everything necessary to prevent the "energy crisis", namely, store fat and use muscle fibers for positive energy supply. - Nutrition for the relief of muscles should be as harmonious as possible with the needs organism and do not create conditions under which you completely burn all the muscle mass, which is so painstakingly and long increased.
"Remember: your task in the active drying phase is to maximize the metabolism or at least keep it in its original state!"
In this style, several repetitions are performed, as a rule, until it is possible to control the launch speed. Movement of legs and trunk is not very important. As a rule, legs or waist help in the phase of movement, where movement is the most difficult. For example, in the described order the most difficult phase of movement is when the hands are completely lowered. That's when it's done with the torso and legs. Some athletes consider the principle of deception differently, arguing that this principle allows the series to work with great resistance.
As for the previous exercise, it would be nice to say that doing this and using deception will have more weight than a bolt with proper training. However, the classic definition of chat means that several additional repetitions are performed using the chat, in which more repetitions can not be made correctly.
From all the above, the first two rules follow, which must be observed when doing workouts on the relief:
- calorie deficit (you get less than you spend);
- keep the highest possible metabolic rate.
When the question is about training for relief, 90% of athletes completely disregard the second rule and therefore can not achieve extreme dryness. Therefore, in order to maintain a high rate of metabolic processes, go to the fractional use of food (6 to 12 times a day). The positive quality is also the fact that training on the relief spurs metabolism and perfectly consumes subcutaneous fat to provide muscle tissue energy.
Negative repetitions Weightlifting is sometimes called a "positive phase of movement", and the resolution of the weight is "a negative phase of movement." During the eccentric phase of muscle movement, more force can develop than during the concentric phase, i.e. we can lose weight more than raise. Therefore, this physiological feature of the muscles is sometimes used and performs so-called negative repetitions. For example, in the implementation of "shaping the legs in the simulator," we choose the weight that we can reduce with the help of one leg muscle, while controlling the rate of lowering, but we can not lift one leg.
How should the training on muscle relief change?
There are two ways: you can leave your training without cardinal changes and continue exercise in power mode, using basic exercises. The second option envisages pumping. This style of training involves the use of a large number of repetitions and exercises with a minimum period of rest between them. Each of the above schemes has its advantages and disadvantages.
Then the weight rises on both legs, and one goes down. It is claimed that muscle strength increases faster using a higher than normal resistance. It is advisable to do negative repetitions using simulators that do not require additional attention to maintain balance and, consequently, higher resistances can be used.
Training Priority When the muscle mass increases, after one period it is noticeable that one or more muscle groups begin to "retreat". Therefore, it is recommended that the muscle group train at the beginning of training, when the available energy reserves are the highest. This recommendation can even touch newcomers when we can immediately identify a disproportionate muscle group that needs to be given increased attention. This recommendation can also be solved by those who set priorities for training purposes.
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Pros of strength training when working on the relief of muscles!
Well, let's say that you completely switched to drying and have already radically changed the diet, but you decided not to change your training and continue to train in mass-sonoborn mode, performing from 6 to 10 repetitions, using a one-minute rest. This style of training on a low-carbohydrate diet will ensure maximum safety of muscle mass.
Cardio component of training on relief
To achieve these goals, exercises should be conducted at the beginning of the workout. Flushing The essence of this method is to maintain increased blood flow to the muscles or muscles as long as possible. It is said that the activation of muscle receptors and connective tissue occurs in trained muscles with blood. Such statements do not have a scientific basis. However, some exercises with low intensity exercises for the same muscle, performed with small interruptions, in practice increase not only the amount of muscle, but also relief.
However, it is necessary to remind you that the organism can not simultaneously be in the active phase of anabolism and catabolism, this is equivalent to trying to slow down and accelerate with intensive running. There is only one way to achieve an increase in muscle with the simultaneous burning of subcutaneous fat - this is the use of synthetic growth hormone, other options are simply excluded, regardless of your genetic abilities and body type.
This method is loved by bodybuilders before the cycle of competitions. Instinctive training Every person is athletic. There is no better coach for the same athlete, says a specialist in power training. This means that only an athlete can tell what exercise gives a particular muscle group. Therefore, athletic exercises sometimes create a training plan instinctively, simply knowing which exercises are best performed, how many series or repetitions. Sometimes an athlete who comes to the training knows only which muscle groups will be trained.
Simply put, on drying, there is always a small loss of muscle mass against the background of fat burning. And your task is to lose as little muscle mass as possible during training on the relief.
That's why, when you continue to train in the usual style for mass gaining, you better retain your muscles, the reason is simple: the body will maintain maximum power potential in order to maintain work with the usual training weights.
But what exercises he will simply "learn" intuitively, listening to himself during training. This training is recommended for experienced sports fans. It is always dangerous to perform "only" "favorite" exercises, so even athletics uses it as one of the methods for overcoming the Platonic effect.
For example, you can do 8 repetitions and do not do more strenuous, doing an exercise "squeezing on a bench." Then the partner helps to make several additional repetitions, helping to raise the staff. Favorite exercises in forgotten repetitions, in addition to the above, include: bending with handles, squeezing due to the head, lifting weights to countries. The principle of premature fatigue Treatment, which overloads a lot of muscles, is often the first to remove the smaller muscles involved in the movement.
Advantages and disadvantages of pumping for training on muscle relief!
The main drawback of this high-intensity style is the rapid loss of muscle tissue, this is simply inevitable, because the training weights are reduced, and the amount of training due to the number of approaches and exercises is increasing. It is for this reason that many modern stars of bodybuilding have completely abandoned pumping. This is a completely erroneous opinion, because pumping has a number of positive qualities.
Sports nutrition for muscle relief
These muscles become a limiting chain for resistance transfer. They are tired, big muscles can get insufficient physical activity. Sometimes, before performing such exercises, it is recommended to perform isolated exercises, loading only a trained large muscular group, so she is somewhat tired of this. Subsequently, during the main exercise for the same muscle group, he will be given a sufficient amount of charge. For example, when training the muscles of the chest and during the exercise "Endurance" pectoral muscles are loaded with tripartite dorsal and deltoid muscles.
For more than a decade professional bodybuilders have been using pampers during training on relief. Long-term experience has shown that this kind of training allows to achieve much more dryness and muscle density than traditional power style. The most interesting thing is that very few people could explain the reasons for this action, it was like a kind of tradition: if it is necessary to increase the relief, then it is necessary to pamp.
The chest muscles in this group are the largest and most tired of the triple muscles of the shoulder and shoulder until fatigue. To compensate for this, an exercise with a "weight resolution" can be performed first, which will overload and relieve only the pectoral muscles. Later you perform the exercise "Endurance", your pectoral muscles, which are already tired, will be completely tired at the same time with smaller muscles of the arms and shoulders. Thus, the muscles of the chest will receive sufficient stress.
This exercise is often recommended when it is difficult to "feel" the training muscle during the main exercises. Therefore, before performing the basic exercise, it is recommended to perform a local exercise, which will allow you to "feel" the training muscle. Later, during the main exercise, it is easier to concentrate and feel the training of a group of muscles. For example, before the "squeeze shoulder" exercise in the middle part of the deltoid muscle, a weight lifting exercise can be performed. Or, before exercising in the muscles of the back, pulling on the spatula, you can do an exercise for training your head.
And in fact, what is the secret of pumping?
At first, there is a large expenditure of energy reserves during the training process, because you need to do an incredibly large amount of work.
Secondly, provides better development of muscle fibers due to the underestimated weight and countless repetitions.
In both cases, the first exercises allow you to feel the training muscle, and in the second exercise, which loads more muscle groups, this feeling is easier to maintain and thus overload the training muscle. Expanding the bolt, bringing the lever of the simulator to the side of the neck and pulling the handle of the simulator towards the abdomen is an example of a three-series for the muscles of the back.
Such exercises are used by bodybuilders before the competition. Unfinished repetition This series, in the end, includes several incomplete movements. They are performed only when the total amplitude of motion due to fatigue can no longer be fulfilled. The incomplete amplitude - half, the movement of a quarter of the quadrant to the full exhaustion of the muscles is performed.
Thirdly, the main advantage is a good blood supply. The whole process of fat burning is controlled by hormones that travel with blood and thoroughly wash muscle cells. The more blood there is in a certain muscle group, the more fat-burning hormones are present in the muscle fibers. In addition to all of the above, the pamping style further stimulates the production of those same hormones that contribute to the destruction of fatty acids.
Now let's summarize all of the above and list the main 5 criteria of work on the terrain!
- The classical training scheme will retain musculature in a larger percentage, however, in order to achieve relief, a much longer period of time is required.
- Pumping significantly faster forms the muscles and burns subcutaneous fat, but for this you have to pay part of the recruited muscle mass.
- The classic approach is superior to pumping if you do not use anabolic steroids and your goal is maximum muscle safety.
- Pumping with pharmacological support much better creates relief if you need a fast fat burning effect in a low-carb diet.
- Change of training mode - classic. Pumping is a great way to avoid muscle addiction, it turns out the principle of using macroperiodization.
How to make relief muscles using cardio?
Aerobic exercise has two sides of the coin: first, cardio training facilitates the loss of muscle mass. Secondly, aerobic exercise increases the fat burning effect. Thus, long jogs or walks will burn excess fat, which will act as the main energy carrier during training.
For example, when you perform a long run, stress hormones begin to be produced, which in turn produce a breakdown of fat into glycerin and fatty acids. Thus, there is a qualitative disposal of excess fat.
"Here's some good advice: if the goal is maximum safety of muscle mass with maximum relief and stiffness, it's better not to run, but to make long walks at a rapid pace for an hour."
The longer the walk, the more the body uses aerobic methods of extracting energy from the subcutaneous fat. And completely reverse processes occur when you increase the intensity of aerobics for a short period of time: combustion of glycogen and muscle fibers takes place.
Accordingly, the smaller the stores of glycogen and carbohydrates in muscle tissue, the earlier and in greater quantity the subcutaneous fat burns. This suggests that it is better to do aerobics after training with weights, when the reserves of glycogen at zero or in the morning on an empty stomach. In this case, the farther after cardio you will remove food intake, the more fat burns.
Sports nutrition for the relief of muscles!
Preparations and sports supplements that promote fat burning, a huge amount, most of them do not work or has a minimal fat burning effect.
The safest and most effective drugs are yohimbine, ephedrine and clenbuterol.
Yohimbine refers to drugs that stimulate the release of fat-splitting hormones. This substance blocks the action of receptors, the main role of which is to prevent fat burning and reduce the productivity of hormones that transport fat in energy, such as epinephrine and norepinephrine.
Clenbuterol - this substance, which stimulates beta receptors, causes the best fat-splitting effect in muscle tissues.
Ephedrine - one of the most effective drugs in the drying phase. Do you know why it's so workable, unlike sports supplements? This substance significantly enhances the production of norepinephrine, and if combined with its reception with yohimbine, the receptors responsible for fat burning are activated. The above combination will help to dry the body, especially muscle groups, which are the fastest way to get rid of excess fat.
Exercises for the relief of muscles!
Regardless of the chosen style (pumping or classics), you can include in the complex of exercises all the exercises that are in the bodybuilder's set. Naturally, as they need it. For clarity, we will consider the style of pumping, because this is the mode that will help most visitors to the gym to achieve maximum relief in the shortest possible time.
How is it necessary to train in the pumping style?
- Perform a large number of repetitions (15 to 40).
- It is necessary to make many sets (from 4 to 6).
- Maximally shorten the rest between sets: first up to a minute, then up to 30 seconds.
- Use all the methods to pumping as much blood as possible into the working muscle group: super-series and dual sets.
The main idea of the above-described training method is to pump as much blood into the working muscle as possible and keep fullness for a maximum amount of time.
If you have such an opportunity, you better do two short workouts than one long one: this will provoke a more aggressive release of hormones. It is also possible to combine classical training with pampa: this combination works great. To conserve muscle tissue as much as possible, use BCAA during and before exercise.
Try, experiment and apply the above recommendations in practice, by trial and error you can create an ideal training program for the relief and choose the right diet.
How to make muscles embossed? How many different theories are in the vents of science. Someone believed that the Earth is flat, someone pointed out that the sun is spinning around our planet, well, and someone naively believed that aerobic help us achieve relief muscles ...
So you can not live like that!
Scientific progress is truly amazing with its speed. The earth is finally rounded and spinning around the sun. And any modern bodybuilder should renounce and forget her as a terrible dream. The real blow for the athletes was that aerobics destroys the muscle tissue. Yes, in the course of time, anyone doing aerobics has a certain relief, but a huge amount of muscle mass is lost. So you can not live like that!
Today it's time to tell about the new system, which is fundamentally different from most training. This system was created by highly qualified specialists as a result of long-term observations and large-scale studies. The results of this program are confirmed by the athlete of different directions in the sport and different qualifications. The main and most pleasant conclusion of this system is the relief of muscles achieved without losing muscle mass. But to achieve this goal, you must completely abandon aerobics. If it is difficult for you to take such a step, imagine how beautiful you will look when your muscles grow and acquire a relief unseen before the village. Sometimes even in sports you need a "gambit". Sacrifice small - will return with the trinity.
What is the "relief"?
How to make muscles embossed? Let's first understand what each of us must understand by the term "muscle relief". Under the relief is meant almost complete dissolution of the subcutaneous fatty layer. For a long time this effect was achieved due to a combination of a large number of repetitions of certain exercises and aerobic loads. When an athlete performs 15 to 30 repetitions with low weights, secretion of growth hormone occurs - the most effective "killer" of fat cells. Scientists believe that this hormone takes 90% of the work on burning fat.
It is important to understand when the body begins to increase the secretion of growth hormone itself, the side effects are completely ruled out. But if a person starts to steal chemical preparations that play the role of an artificial analogue of growth hormone, here anyone risks to earn himself a whole bunch of complications. Synthetic hormone has a huge anabolic potential. An adult can develop tumor processes, and even cancer. It's enough just to remember Dennis Newman. This athlete fell ill with blood cancer due to regular receptions of synthetic growth hormone.
Even on vacation increases the expenditure of calories due to exhausting training with a large number of repetitions. Imagine - even when you have finished training (and, for example, take a shower), the body continues to burn shockfully the calories. The same effect is achieved through aerobics. It also causes the body to burn calories heavily, and, most importantly, retains the same inertia of calorie burning for some time after exercise.
Subcutaneous fat is a source of energy for a person, you can say - a source of peace. Effective and targeted fat splitting and increased activity of growth hormone is achieved through a combination of power and cardio training. However, it is established for sure that prolonged stress aerobics leads to the secretion of another hormone, cortisol. It is also called a hormone of stress. This hormone destroys the muscle tissue. Therefore, it happens that the muscles are simply blown away, although the person is engaged for a long time and makes many repetitions. Athletes prefer to treat this phenomenon as an unavoidable evil.
Refusal of aerobics
The effectiveness of aerobics varies depending on the goals. You are tormented by one question - How to make muscles embossed? Already today some scientists firmly declare - from aerobics it is necessary to refuse! It is harmful (due to the increase in cortisone) the kind of sports training. It should emphasize a new scheme of training, which is much more effective than the classic combination of strength training and aerobic loads.
Nobody agitates to give up training with a lot of repetition. Scientists are still unanimous in the opinion that this is the best way to burn the maximum number of calories. The trouble is that over time an inexperienced sportsman begins to turn a power training into a marathon distance, which significantly affects the results. Therefore, specialists developed a technique for increasing the weight of weights from week to week - and this with the same number of repetitions! With this approach, training is balanced. Moreover - there is an increase in the secretion of testosterone (anabolic hormone). The musculature not only begins to grow better, but cortisone is also suppressed, as testosterone is its direct antipode. This is the main secret of this system - improving the relief of muscles without losing weight.
Skaters helped
It was thanks to these athletes that scientists managed to make a number of important discoveries. Athletes on the ice train for many hours every day. This mode is quite comparable with the loads of marathon runners. In theory - the result for both groups of athletes should be identical - the drying up of the musculature. But you just look at the hips of the skaters. Sometimes even a bodybuilder envies such a volume of thighs! And the secret is simple - the skater always overcomes the distance at the limit of his abilities. He just does not get to run like a marathon runner.
Any bodybuilder knows that basic exercises train much more muscles than insulating ones. From anatomy it is known that the joints are supported and function by different muscles. Isolating exercises train only one joint, at the same time the base train several at once. Based on this information, you can easily conclude - what type of exercise burns more calories. Naturally, the basic exercises here are beyond competition. And what do we dictate the classic training programs? They recommend focusing on isolating exercises. So, for example, bodybuilders strenuously trained biceps with the help of bending of hands, and the chest and back with the help of the "crossover" simulator. No one would even have thought of doing squats with scanty scales.
Experienced athletes have long understood that the effectiveness of strength training is to accelerate the metabolism. And this is possible only in the case of a proper load on the entire musculature. Therefore, you need to train the whole body. Relief muscles can be obtained, but not immediately. With the theory we figured out, it's time for practice. For information on how this training program looks, see.
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